FoodScore
0/ 100
Very goodseafood· 100 g

Saltine Crackers

Saltine crackers score very good with 81/100, primarily due to their minimally processed nature and favorable fat profile, despite a notable sodium content.

  • Minimally processed (NOVA 1) whole food, not ultra-processed.
  • Provides 30% of the Daily Value for iron per 100g serving.
  • Contains no added sugar and has a healthy fat profile.
  • A 100g serving contributes 766mg of sodium, which is 33% of the Daily Value.
  • Offers 9.2g of protein and 3g of fiber per 100g.
  • Scores +5 points above the seafood category average (76/100 across 30 foods).
Fiber
3g
11% of Daily Value
Protein
9.2g
18% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
766mg
33% of Daily Value
+
What it brings to the table
Fiber (3g)+3
Protein (9.2g)+5
Micronutrients (Iron, Folate, Riboflavin)+6
Healthy fat profile+10
Whole food (NOVA 1)+10
−
What holds it back
Sodium (766mg)-3

Why it scores 81

Saltine crackers achieve a very good FoodScore of 81 out of 100, largely because they are a minimally processed food (NOVA class 1). This classification indicates they retain most of their natural integrity, contributing significantly to their positive score. The crackers also benefit from a healthy fat profile, earning a substantial +10 bonus due to their low saturated fat content (2.93g per 100g) and absence of trans fats. They provide beneficial micronutrients, with 5.4mg of iron (30% DV) and 31% DV of folate, which adds +6 to their score. Furthermore, the presence of 9.2g of protein and 3g of fiber per 100g contributes additional bonuses of +5 and +3 respectively, supporting satiety and digestive health. The primary detractor is their sodium content of 766mg per 100g, which incurs a -3 penalty. To achieve a higher score, the sodium content would need to be significantly reduced, as this is the most impactful negative factor.

Health benefits

What the nutrients in saltine crackers actually do for you, grounded in established dietary science.

Supports Red Blood Cell Formation

Saltine crackers can contribute to healthy red blood cell formation due to their iron and folate content. Iron is an essential mineral vital for producing hemoglobin, the protein in red blood cells that carries oxygen throughout the body. A 100g serving provides 5.4mg of iron, which is 30% of the Daily Value, making it a good source. Folate, another B vitamin, works alongside iron in cell division and the synthesis of new red blood cells. The crackers offer 31% of the Daily Value for folate. While beneficial, it's important to consume a variety of iron-rich foods for optimal intake.

Aids Digestive Health

The fiber content in saltine crackers can contribute to maintaining digestive health. Dietary fiber is crucial for promoting regular bowel movements and preventing constipation by adding bulk to stool. A 100g serving contains 3g of fiber, which is a modest contribution to the recommended daily intake of 25-38g for adults. While not a primary source of fiber, it can be part of a balanced diet that includes other fiber-rich foods like fruits, vegetables, and whole grains. Adequate fiber intake is also associated with a healthy gut microbiome.

Provides Plant-Based Protein

Saltine crackers offer a source of plant-based protein, which is important for muscle maintenance and overall bodily functions. Protein is a macronutrient essential for building and repairing tissues, producing enzymes and hormones, and supporting immune health. With 9.2g of protein per 100g, these crackers can contribute to your daily protein needs, especially when combined with other protein sources throughout the day. For individuals following vegetarian or vegan diets, incorporating diverse plant proteins is key to ensuring a complete amino acid profile. Consider pairing them with cheese or hummus to boost protein intake.

Supports Bone Health

Saltine crackers contribute to supporting bone health through their calcium and magnesium content. Calcium is the primary mineral in bones and teeth, essential for their structure and strength. A 100g serving provides 119mg of calcium, which is 9% of the Daily Value. Magnesium also plays a crucial role in bone formation and helps regulate calcium levels in the body. While these amounts are not exceptionally high, they add to the cumulative intake of these important minerals from a varied diet. Regular consumption of dairy products, leafy greens, and fortified foods remains vital for robust bone health.

How to eat it

Saltine crackers are a common pantry staple in the US, often enjoyed for their crisp texture and mild, salty flavor. They are typically consumed as a light snack, a side with soup, or as a base for toppings. Their neutral taste makes them versatile for various pairings, from savory to slightly sweet. Portion control is key, especially given their calorie density and sodium content.

Pair saltine crackers with nutrient-dense toppings like hummus, avocado, or a slice of lean cheese to add protein, healthy fats, and fiber.
Use them as a crunchy accompaniment to soups or salads, but be mindful of the added sodium if your main dish is already high in salt.
Store crackers in an airtight container in a cool, dry place to maintain their crispness and prevent staleness.
Consider using a few crushed crackers as a binder for meatloaf or meatballs instead of breadcrumbs to add texture.
Things to keep in mind

For most healthy adults, saltine crackers are generally safe when consumed in moderation. The primary caution is their sodium content; a 100g serving contains 766mg, which is 33% of the Daily Value. Individuals on sodium-restricted diets, such as those with high blood pressure or kidney disease, should monitor their intake carefully. While uncommon, some individuals may experience digestive discomfort if they have a sensitivity to wheat or gluten, as these crackers are typically made from refined wheat flour. There are no widely documented significant allergies or drug interactions associated with saltine crackers at normal serving sizes.

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Reader questions
Are saltine crackers healthy?
Saltine crackers score 81/100, indicating they are a very good food choice. They are minimally processed (NOVA 1) and contain no added sugar. While they offer some beneficial micronutrients like iron (30% DV) and folate (31% DV), their sodium content (766mg per 100g) is a notable drawback. Enjoying them in moderation as part of a balanced diet is key.
Are saltine crackers good for weight loss?
Saltine crackers can be part of a weight loss diet, but portion control is important. They provide 434 calories per 100g, which is calorie-dense. While they offer 9.2g of protein and 3g of fiber, which can contribute to satiety, their high sodium content might lead to water retention. Pairing them with high-fiber, low-calorie toppings can help.
Are saltine crackers ultra-processed?
No, saltine crackers are classified as NOVA class 1, meaning they are unprocessed or minimally processed. This classification indicates they retain most of their natural integrity and are not considered ultra-processed, which are typically industrial formulations made from many ingredients and additives.
How can I reduce the sodium when eating saltine crackers?
To reduce sodium intake when eating saltine crackers, pair them with low-sodium toppings like fresh vegetables, unsalted avocado, or low-sodium cheese. You can also use them as a base for homemade spreads where you control the salt content. Be mindful of the portion size of the crackers themselves, as their inherent sodium is significant.
What are some healthier alternatives to saltine crackers?
For healthier alternatives, consider whole-grain crackers that are lower in sodium and higher in fiber. Options like whole-wheat crackers, rice cakes, or even vegetable sticks (carrots, celery) can provide a similar crunch with added nutrients and less sodium. Look for products with a short ingredient list and minimal added salt.
Do saltine crackers help with an upset stomach?
Saltine crackers are often recommended for an upset stomach due to their bland flavor and dry texture, which can be easy to digest. They can help absorb excess stomach acid and may alleviate nausea. However, they do not treat the underlying cause of an upset stomach, and their sodium content should be considered, especially if dehydration is a concern.
What nutrients do saltine crackers provide?
Saltine crackers provide several key nutrients. Per 100g, they offer 9.2g of protein and 3g of fiber. They are a good source of iron (30% DV) and folate (31% DV), and also contain calcium (9% DV) and magnesium (6% DV). However, they are low in vitamins A, C, D, and B12.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 175057)Updated 2026-04-20